A Heart Full of Love, Chocolate, and More Chocolate

Since Valentine's Day is near, I thought now would be an excellent time to up our game on giving chocolate. In the 16th century, the ruler Montezuma noticed that his libido was enhanced after drinking cocoa. But this was the very bitter ground up cacao bean mixed with water and chilies. Not the chocolate we know today. Nevertheless, chocolate has long be linked to love and maybe there is a good reason for it after all.

When we are in love, our bodies release feel good neurochemicals and hormones, so even if you're single, you can still feel that way and enjoy your chocolate.

When I went vegan years ago, I didn't give up chocolate, and I'll tell you exactly why you shouldn't give up chocolate either. Here's what this doctors says: EAT YOUR CHOCOLATE... BUT CAN WE DO BETTER…

YOU CAN PROTECT YOUR HEART WITH CHOCOLATE

Hold the phone here! What? Chocolate is good for me? Here is the caveat, not milk chocolate, not white chocolate and not that Cadbury or Snickers bar, but FLAVONOLS in dark chocolate have been shown in numerous scientific studies to be beneficial.

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WHAT ABOUT MILK AND WHITE CHOCOLATE?

Besides the fact that milk chocolate and white chocolate are full of sugar and saturated fat from dairy, with very little flavanol’s, there are quite a few reasons to skip the candy aisle at check out. Before I get to why you should give dark chocolate another chance, let me tell you why you should put down that Twix.

White chocolate does not contain any chocolate at all - therefore you get none of the health benefits

Milk chocolate is loaded with sugar and fat
Dairy is known to increase the risk of cardiovascular disease, bone fractures, and cancers (breast, lung, prostate, ovarian).
Dairy products - milk, cheese, and that milk chocolate - are top sources of saturated fat in causing heart disease in the American diet
High milk consumption during teenage years can increase the risk of hip fractures in older adults as demonstrated in a study of more than 96,000 people

Remember when I said there was link to cancer…. well for someone who has spent the last two decades diagnosing hundreds and thousands of cancers, there was a compelling enough reason for me to ditch the dairy. For those of you thinking, I could never give up my wine and cheese or Friday pizzas, I am going to tell you, I didn’t think I could either. I spent an extensive amount of time researching all the replacements I would need for the food I normally ate. It was not easy, but is was totally doable. Now we know there is not one thing that causes cancer, it is a complex interaction of our genes, our environment and our lifestyles, but here is what some of the research has to say:

National Cancer Institute did a study that compared the diets of women diagnosed with breast cancer to those without breast cancer. In this 2017 study, they found that those who consumed the most American, cheddar, and cream cheeses had a 53% higher risk for breast cancer.
The American Journal of Clinical Nutrition reported in a meta-analysis of 32 different studies that total dairy product, total milk, low-fat milk, cheese and dietary calcium intakes were incrementally associated with an increased risk for prostate cancer.
The Physicians Health Study, tracking 21,660 participants for 28 years, found an increased risk of prostate cancer for those who consumed ≥ 2.5 servings of dairy products per day, compared with those who consumed ≤ 0.5 servings a day.
A recent 2020 study by the National Cancer Institute, the National Institutes of Health, and the World Cancer Research Fund, found that women who consumed 1/4 to 1/3 cup of cow’s milk per day had a 30% increased chance for breast cancer. One cup per day increased the risk by 50%, and 2-3 cups were associated with an 80% increased chance of breast cancer.

FLAVONOIDS ARE WHAT MAKE CHOCOLATE SPECIAL

Now before you throw your hands up in the air and give up because you need to have your chocolate fix, let’s see if you find the reasons for have a small square of high-quality dark chocolate compelling enough.

DARK CHOCOLATE IS BENEFICIAL FOR THE BODY DUE TO THE COMPOUNDS IT CONTAINS?

Dark chocolate contains something called flavonoids - this is a phytonutrient that acts like an antioxidant - the darker the chocolate, the more antioxidants - but it still has to taste good and not bitter - you can choose something with at least 70 percent cacao
Flavonoids produce nitric oxide which may cause blood vessels to relax, resulting in lower blood pressure
Cacao contains theobromine which can help reduce inflammation and potentially lower blood pressure
Cacao contains lipids known as cocoa butter which is a mixture of monounsaturated and saturated fatty acids. The majority of its saturated fatty acid is palmitic acid and stearic acid. Stearic acid appears to be non-atherogenic.
Contains 36 mg of magnesium per 100kcal serving and magnesium is a cofactor in protein synthesis, muscle relaxation and energy production.
Contains substances called phenylethylamine and serotonin which are known to increase our mood. When the brain releases these substances, our happiness can help us experience feelings of love. Maybe that’s why we give chocolate during Valentine’s day.
Dark chocolate can provide 31% of the recommend copper. Copper is required for glucose metabolism, infant growth and brain development.

CAN CHOCOLATE IMPROVE YOUR HEALTH?

A meta-analysis study showed that chocolate may lower risk of both heart disease and stroke
Chocolate may improve your mood, enhance cognition and memory, decrease neuroinflammation, and even increase neuroplasticity, seen in a pilot study using 70% organic cacao dark chocolate
Dark chocolate may improve gut health as it acts as prebiotic, a type of fiber that supports the growth of good bacteria in the gut
It can help keep your skin young and healthy, due to the high levels of antioxidants and other minerals like manganese, copper, iron and magnesium
Dark chocolate may be able to help lower your LDL cholesterol and increase your good HDL cholesterol. Bonus if you have dark chocolate and almonds together.

MAKE WISE CHOICES WHEN IT COMES TO CHOCOLATE

Now, even though dark chocolate is a better choice than other chocolates, it is still high in calories, so stick to 1 ounce/square a day to avoid unnecessary weight gain. Chocolate has also been linked to heartburn, reflux, acne and migraines, so choose wisely if you suffer from any of these conditions.

The quintessential ingredient, cacao is the source of nutritional properties from antioxidants to minerals in chocolate. There is a lot that is known, and yet still quite a lot to learn about the health benefits of chocolate. So, with that, everything should be eaten in moderation. Not one food group or ingredient is going to make you healthy, but a predominantly whole foods plant forward is a great start. Check out my recipe for chocolate pudding which is full of health.

MAKE A DIFFERENCE BY SHARING THIS ARTICLE WITH OTHERS TO ENCOURAGE WELLBEING ⤵

REFERENCES:

Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011 Nov 15;15(10):2779-811.
Hayek N. Chocolate, gut microbiota, and human health. Front Pharmacol. 2013 Feb 7;4:11.
Williams S, Tamburic S, Lally C. Eating chocolate can significantly protect the skin from UV light. J Cosmet Dermatol. 2009 Sep;8(3):169-73.

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